TL;DR: You don’t need strict resolutions to have a great year. Instead of setting big, all-or-nothing goals, start with reflection. These 10 questions help you notice what supports your energy, what drains it, and where small shifts can make work feel more sustainable.
Every January, we’re told it’s time to reset.
New goals. New habits. New versions of ourselves.
The message usually comes in hot and loud. Do more. Be better. Fix what’s broken. And while goal setting can be helpful, it often shows up wrapped in pressure. Pressure to change fast. Pressure to be consistent right away. Pressure to somehow become a new person overnight.
But most of us don’t need another list of things to improve.
We’re already working hard. We’re juggling meetings, deadlines, family responsibilities, and the constant mental load of everyday life. What many people actually need at the start of the year is space. Space to pause. Space to reflect. Space to notice what supported their energy and focus last year and what quietly made things harder than they needed to be.
That’s where questions come in.
Unlike resolutions, questions don’t demand perfection. They invite curiosity. They allow honesty. They give you room to adjust as real life unfolds. Questions help you understand yourself better so you can make choices that feel sustainable, not exhausting.
Think of this less as a reset and more as a recalibration. A way to build a year that supports you, one thoughtful choice at a time.
Why Resolutions Often Don’t Stick
There’s a reason so many New Year’s resolutions fade by February.
Research shows that traditional resolutions rely heavily on willpower and perfection. Willpower is a limited resource, especially in busy work environments where people are already making hundreds of decisions a day. When goals are framed as all or nothing promises, even small disruptions can feel like failure. And once we feel like we’ve failed, it’s easy to stop trying altogether.
Behavioral science tells us something encouraging. Sustainable change is more likely when people focus on awareness and small, realistic shifts rather than rigid outcomes. Reflection-based approaches help us notice what actually supports our energy, focus, and well-being in real life.
Asking better questions reduces pressure, creates flexibility, and opens the door to progress that can last well beyond January.
10 Questions to Start the Year With Intention
A new year doesn’t need strict goals or all-or-nothing promises. Real change often starts by asking better questions and paying attention to what actually works for you.
Use these questions as prompts. Sit with the ones that resonate. Skip the ones that don’t. Come back to them anytime.
1. What gave me energy at work last year?
Think about the moments when work felt engaging or even enjoyable. This might include certain projects, types of tasks, collaboration with specific people, or times when your work felt meaningful. These moments offer valuable insight into what fuels your motivation.
2. What drained my energy more than it helped?
Notice where your energy consistently dipped. This could be long meetings, unclear expectations, constant interruptions, or taking on more than your share. Identifying these drains is not about blame. It’s about understanding where small changes could make a big difference.
3. Where can I make things a little easier?
Work doesn’t have to be harder than it needs to be. Consider where better systems, clearer communication, or asking for support could reduce daily stress. Sometimes simplifying one process can free up mental space across the entire day.
4. What does “feeling good at work” look like for me right now?
This may look different than it did in the past. Maybe it’s feeling focused instead of rushed, confident instead of stretched thin, or balanced between work and life. Defining this helps you make decisions that support your current needs.
5. What am I ready to let go of?
This could be an old habit, an unrealistic expectation, or the pressure to always be available. Letting go creates room for better boundaries, healthier routines, and more intentional workdays.
6. What small habit could improve my workday?
Big changes aren’t required. A small habit like taking short breaks, moving your body, planning your day before checking email, or staying hydrated can improve energy and focus more than you might expect.
7. What deserves more of my attention this year?
Think about what you want to be more intentional with. This could be professional growth, building stronger relationships, managing your time, or prioritizing rest. Where attention goes, energy follows.
8. What boundary would support my well-being?
Boundaries help protect your energy and allow you to do your best work. This might mean setting clearer work hours, limiting meetings, or feeling comfortable saying no when your plate is full.
9. What would success look like if it felt sustainable?
Success doesn’t have to mean doing more or working longer hours. Consider what progress would look like if it also allowed for rest, balance, and long-term well-being.
10. What’s one thing I can do to take better care of myself at work?
This is about realistic self-care in a work setting. It could be as simple as taking breaks, asking for help, using available wellness resources, or checking in with yourself throughout the day.
A New Kind of Intention
This isn’t about perfection or a laundry list of goals. It’s about building intention around things that matter deeply.
More of what energizes you.
Less of what drains you.
Real support, real clarity, real human connection.
When you start the year by asking thoughtful questions instead of demanding immediate change, you’re not just setting goals. You’re shaping a work life and a year that feels more sustainable, more grounded, and more real.
And that’s a direction worth choosing.
